Warm up: 300 m row/200 m run; 2 x 10 w/ band disl9ocates, pull aparts, face pulls; 5 swings, 5 dyn push ups, 5 db sh press
Skill: Bench Press
Warm up and build to a . . .
Bench Press 5RM
WOD:*
10 pullups (chin OVER bar)
10 box jumps 24/20 (Full hip extension)
10 wall balls 20/14-18 (full squat/ ball hits target or above)
10 American Swings 70/53 (hip drive/ full extension at the top)
5 RFT
*These are simple movements that everyone has done many times, proper form is stressed. No shady reps!
Post 5 RM and time
Good luck to Melissa aka Mighty Mite as she competes in Orlando Barbell APF/AAPF Southern States Powerlifting Championships
Here's a flick from her first comp, she was just getting started. . .
And good luck to Kelley as she competes in the Mazda Lycra & Lace Women's Triathlon this weekend!
Skill: Bench Press
Warm up and build to a . . .
Bench Press 5RM
WOD:*
10 pullups (chin OVER bar)
10 box jumps 24/20 (Full hip extension)
10 wall balls 20/14-18 (full squat/ ball hits target or above)
10 American Swings 70/53 (hip drive/ full extension at the top)
5 RFT
*These are simple movements that everyone has done many times, proper form is stressed. No shady reps!
Post 5 RM and time
Good luck to Melissa aka Mighty Mite as she competes in Orlando Barbell APF/AAPF Southern States Powerlifting Championships
Here's a flick from her first comp, she was just getting started. . .
And good luck to Kelley as she competes in the Mazda Lycra & Lace Women's Triathlon this weekend!
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